Archive for April, 2010

“Kelly Overboard”:
5 rounds for time of:
500 m Row
30 Box Jumps – 24″
30 Wall Ball – 20/14lb

Post time to comments.

Coaches notes: Benchmark girl “Kelly” is with 400m Runs, we are subbing rowing today because of the rain; Modify with 20″ Box Jumps and 12lb Wall Ball, Intermediate = 4 rounds, Beginners = 3 rounds with 15 reps of each. Compare to 091215 (rowing) or 090910 (running).

Picture shows Janelle doing Box Jumps.

Announcing our May Gym Challenge: BRING YOUR MOM! That’s right, bring your mom to try a CrossFit workout any time during the month of May and your name will be entered in a draw for prizes at the end of the month!

Around the World

A. Gymnastic Skill = Around the World (3 sets of 5)

B. Metcon = Benchmark girl “Helen“
3 rounds for time:
400m Run (may sub 500m Row)
21 Bell Swings – 55/35lb
12 Pull-ups (18 Band Pull-ups)

Post time to comments. Compare to 090930 (running) or 090116 (rowing).

Picture shows Leah doing “Around the World”. The PVC is held by 2 stacked bumper plates and you raise your legs side to side over the PVC stick. L+R=1.

Foam Rolling Workshop is TONIGHT! Meet at 7:45pm at the Fieldhouse in Classroom #1, 8-9pm. Cost is $7 (paid to Robin) and bring your own foam roller if you have one (we will have some extra).

Saturday: w/Coach Paul
9am – Unmodified sectional workout (with pull-ups)
10am – FUN partner workout with medicine balls
11am – ComTeam 2nd workout (after one hour rest)

Max Squat Snatch 3-3-3-1-1-1

Then metcon: 3 rounds for time:
10 Power Cleans – 185/125lb
10 Speed Burpees
(Compare to Jason Khalipa at 2:46)
Khalipa’s video can be found here: [wmv] [mov] courtesy of CrossFit.com.

Post loads for Snatch and time for metcon to comments.

Coaches notes: Compare Snatch to 100414 (Power Snatch); Metcon is new, Int weight is 155/105, Int 2 95/65, Beginners use 65/45/33.

April field trip: We are having our Foam Roller Workshop this Thursday, April 29, 8-9pm, at the Fieldhouse. Cost is $7 (paid to Robin as I paid to reserve the space in advance) and bring your own foam roller if you have one (we will have some extra). Please RSVP.

Skin the Cat

A. Gymnastic Skill = Skin the Cat (3 sets of 5)

B. Metcon = “The Great Divide”
For time:
2K Run (if bad weather, sub 2K Row)
50 Push-up Burpees (no sprawl)
100 Double-Unders
*Divide the work however you want for each of these 3 exercises

Rest 5 minutes

C. 50 strict Knees to Elbows in as few sets as possible (no kipping or swinging)
Sub = 50 knee raises and 50 abmat situps (divided any way)

Post results to comments.

Spring Fling 2010 – new tab added above, please SAVE THE DATE, May 22nd, 2010! Click on tab for details.

Yesterday we established that Metcon = Metabolic Conditioning… yeah, but what the heck does that mean?!

New Foundations coming in early May. First class (May 4th at 7:30 pm) will be FREE! Bring a friend to sit in on Foundations 1 and find out what CrossFit is all about!

CrossFit Gymnastic cert

Max Squat Clean
3-3-3-1-1-1

Then metcon: For time:
30 Box Jumps – 20″
10 Pull-ups
30 Box Jumps
20 Pull-ups
30 Box Jumps
30 Pull-ups
(Compare to Katrina Burton at 3:37)
Click HERE to see Kat’s video on vimeo!

Post loads for cleans and time for metcon to comments.

Coaches notes: Who can tell us what “metcon” means in the comments?! Compare cleans to 091103; metcon is new.

Plan this week = Strength Mon/Wed, Skill Tue/Thu, longer metcon on Friday, Paul’s picks on the weekend.

Picture is from the CrossFit Gymnastic cert at CrossFit Saskatoon. All exercises were taught with scaling for beginners, plus the proper way to spot people, all to make us better trainers! On the left, Leya is doing band pull-ups with Leah and AngDesj as her spotters; on the right is 7 month pregnant Jocelyn (owner of CrossFit Brio in Saskatoon) with her husband David and Aaron spotting her.

*More pictures from this past weekend’s cert can be seen HERE.

Video – Announcing the 2010 CrossFit Games! – [wmv] [mov] Courtesy of CrossFit.com.

Gymnastic Cert 2010

Karen meets Isabel!

“Karabel“:
10 Rounds for time:
3 Power Snatch – 135/95lb
15 Wall Ball – 20/14lb to 10 foot line

Post time to comments.

Coaches notes: For Power Snatch, Intermediate weight is 95/65, beginners use 65/45/33; modify Wall Ball to 8 or 9 foot line, as needed.

Picture L to R: AngDesj, Robin, Coach Jeff Tucker, Aaron, Katrina, Mandy, Nolan, Leya, Leah.

9AM: From CrossFit Football
AMRAP in 15 minutes:
5 One-Arm Thrusters Left Side 50lb
5 One-Arm Thrusters Right Side 50lb
7 Push-ups
9 Box Jumps – 24″

10AM: “Throwdown Chipper”
With a partner, perform:
20 Pull-ups
30 Bell Swings 55/35lb
400m Run
30 Push-ups
15 Jerks 95/65lb
30 Squats
15 Front Squats 95/65lb
400m Run
30 Bell Swings 55/35lb
20 Pull-ups

Jeff will decide how the partnering/sharing will work today.

Post results to comments.

Picture shows Blake and Shae doing one-arm Thrusters this morning. Photo by Kat!

A. Overhead Squats 5-5-5-5-5
Compare to 100329 (3s) or 100111 (5s)

B. 1 minute max Box Jumps – 24/20″
4 minute rest, 3 rounds

C. 2 Rope Climbs (hands only, from seated if possible)

D. ComTeam bonus = 800m Run for time, 1st 400m with medicine ball – 20/14lb.

Post results to comments.

Saturday 9am unmodified with thrusters, push-ups and box jumps; 10am partner workout, bring your own partner or we’ll pair you up with someone!

Picture = Who’s Back Friday?!

“Running Sasquatch“
21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pulls – 75/55lb
Push Jerk  – 75/55lb
*With a 200m Run between each round (do not end w/run)

Post time to comments.

Cert weekend: The following are heading to the CrossFit Gymnastics cert with Jeff Tucker, at CrossFit Saskatoon this weekend: Nolan, Mandy, Robin, Aaron, Leah, Leya and AngDesj. Watch for new gymnastic challenges coming soon!

CFR weekend: Saturday will be Jeff’s pick, Sunday will be Paul’s pick.

Picture shows a 6pm class getting instructions for their workout from Trainer Leya! WHO CAN NAME ALL THE PEOPLE IN THE PICTURE?!

“Power Cindy”

1 Power Clean – 135/95lb
1 Round of Cindy – 5 Pull-ups/10 Push-ups/15 Squats
2 Power Cleans
1 Round of Cindy…
and so it goes for 15 minutes, adding one Power Clean each round.

Post # of rounds of Cindy to comments.

BONUS = accumulate 2 minutes of L-sit practice.

Coaches notes: Just as with “Cindy”, assisted Pull-ups and Knee Push-ups are all doubled. ComTeam may uber to 155/105lb.

Picture shows Power Cleans by Julie, Jamison (top) and Cary (bottom).